Top ten foods and tricks to naturally treat cold and flu symptoms
With summer already a distant memory, the yearly battle to overcome a blocked nose or sore throat has already begun for many of us.
Colds are often spread through the air as they're coughed or sneezed. Once inhaled, symptoms can include a stuffy, runny nose, scratchy, tickly throat, sneezing, watery eyes and a low-grade fever. In short, we all know how rotten it can make you feel. But before you reach for the nasal spray, lozenges or paracetamol, it is more than worth looking at some completely natural ways to banish such cold and flu symptoms, while giving your immune system a boost at the same time.
Food and Flavour expert, Phil Bianchi from The Gift Of Oil lists the top five best foods for those who can’t seem to escape cold and flu season.
Olive oil
Olive oil is a great natural ingredient and can also be used to improve your immune system. The olive oil can help to reduce inflammation in the body and the polyphenols help to improve immunity by activating the body's main defence structure. Heating the oil can make it less effective so keep it cool or at room temperature with a nice balsamic vinegar and crusty bread to dip.
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Honey
Honey is another brilliant natural remedy, often used for sore throats and colds due to its soothing effects. Honey also contains antioxidant, antibacterial, and antimicrobial properties that fight against viruses and bacteria.
Berries
Berries are super high in Vitamin C, making them an ideal remedy for the common cold. Vitamin C helps the body to make antibodies, which are proteins that fight off illnesses. Strawberries, blueberries, and raspberries are all great sources of Vitamin C and are easily added to your diet for that extra immunity boost.
Oily fish
Oily fish is packed full of omega-3 fatty acids that can help your immune system work more effectively. Omega-3 has strong anti-inflammatory properties which play a large part in reducing inflammation from your white blood cells. Eating oily fish is generally recommended as part of a healthy diet so increase your usual intake around cold and flu season to help keep your immune system strong.
Onion
Onions contain sulphur compounds that help fight mucus and promote the expulsion of mucus from your airways. Onion is considered to be a powerful natural antibiotic, and they’re so easy to incorporate into your everyday diet!
"For the ultimate anti-cold and flu meal, try a honey-glazed salmon salad with an olive oil dressing, and caramelised onions and enjoy some berries for dessert", says Phil.
Other tried-and-tested non-medicinal tips to beat that cold
Relieve congestion with a warm compress
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A soothing, warm compress can help relieve congestion by opening up the nasal passages from the outside. Making your own warm compress is very straightforward. Simply soak a small towel in warm water then make sure you squeeze as much water out of it as you can. Next you just need to fold it up and place it over your nose and forehead. This is a fantastically gentle solution, which can be very comforting and repeated as often as necessary.
Keep hydrated
If you're battling a cold or experiencing flu-type symptoms you need to make sure you are drinking plenty of fluids. Keeping nice and hydrated can help to thin the mucus in your nasal passages, sending the fluids out of your nose and relieving the pressure in your sinuses. Remember that less pressure means less inflammation and irritation. As a side note, if you also have a sore throat, warm liquids such as tea can often help to ease any discomfort.
Take a shower
If you have ever jumped in the shower with a stuffy nose, you may have been pleasantly surprised to find you can often breathe more easily afterwards - but why? The Centers for Disease Control and Prevention says steam from a shower may actually thin out the mucus in your nose, thus reducing inflammation. Grabbing a nice, hot shower has the power to help your breathing return to normal - at least temporarily. It is possible to get the same effect by breathing in hot water from a sink or bowl. This can be enormously comforting and really help you feel more like your usual self.
- Put some hot water in a bowl, or sink
- Next, place a towel over your head and put your head over the sink/bowl
- Allow the steam to build and inhale nice and deeply, feeling the steam soothe you
- Be very careful not to burn your face on the hot water or steam
Grab a saline spray
If hydration is your goal then you could take things up a notch with a saltwater solution spray - also known as saline. Using one will definitely increase the moisture in your nostrils which could provide some relief.
Drain those sinuses
Have you ever heard of a 'neti pot'? It may sound a little icky but it's essentially just a container designed to flush mucus and fluids out of your nasal passages. The Food and Drug Administration recommends using distilled or sterile water instead of tap water.
But how do you use a neti pot? Thankfully, it's quite simple:
- Stand with your head over a sink, bath or shower
- Next, place the spout of the neti pot into one nostril.
- Gently tilt the pot until water cascades into your nasal passage.
- Once the water flows into your nostril, it will come out through your other nostril
- Do this for around a minute, then switch sides.
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